Workout Routine

Click on the image to download the workout!

Exercise Details

• Marching in Place with Arm Swings: Lift your knees one at a time as you swing your arms naturally to warm up your entire body and get your blood flowing.

• Wall Push-Ups: Press your palms against a wall and lower your chest toward it, strengthening your chest and arms with minimal strain.
  

• Bodyweight Step-Back Lunges: Step one foot back and lower into a lunge, alternating legs to work your thighs, glutes, and improve balance.
  

• Standing Side Leg Lifts: Lift one leg to the side, keeping it straight, to activate your hip muscles and improve stability.
  

• Seated Knee Tucks: Sit on a sturdy chair or the edge of a couch and tuck your knees toward your chest, engaging your core muscles for control and strength.
  

• Glute Kickbacks: On your hands and knees, extend one leg straight back, squeezing your glutes, then switch sides for a targeted lower body burn.
  

• Seated Twists (With or Without Weight): Sit upright, twist your torso to one side, then the other, to engage your obliques and improve core flexibility.

Daily Goals

👟 5000 steps minimum

💧 1.5 litres (50.72 ounces) minimum

📖 10 minutes reading the Qur'an minimum

👟 Daily Steps Info:

• Low active: 5,000–7,499 steps/day

• Somewhat active: 7,500–9,999 steps/day

• Active: >10,000 steps/day

• Highly active: >12,500 steps/day
  

The average U.S. adult takes 3,000 to 4,000 steps per day. However, the more steps you take, the more health benefits you receive. For example, one study found that increasing your step count by 1,000 steps per day reduces the risk of dying from any cause by 15%

💧 Daily Water Considerations (according to Mayo Clinic):

You might need to modify your total fluid intake based on several factors:

• Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout.

• Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.

• Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.

• Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.

Diet Focus for the Week: Calorie Counting!

Why You Should Include Protein at Every Meal

When it comes to eating well and feeling energized, protein is your ultimate powerhouse nutrient. It’s often called the “building block” of the body, and for good reason—protein helps repair tissues, build muscle, and keep you full for longer. By making sure you include a good source of protein at every meal, you’ll not only support your health goals but also feel more satisfied and energized throughout the day, inshaAllah.

Why Protein Matters

Protein is essential for almost every function in your body. It’s not just for athletes or bodybuilders—it’s for everyone. Here’s why:

1. Keeps You Fuller for Longer: Protein digests slower than carbs, helping you feel satisfied after meals and reducing unnecessary snacking.

2. Supports Muscle and Tissue Repair: Whether you’re exercising, recovering from injury, or just going about daily life, protein helps your body repair and rebuild tissues.

3. Stabilizes Energy Levels: Protein slows down the digestion of carbs, keeping your blood sugar stable and giving you steady energy throughout the day.

4. Boosts Metabolism: Digesting protein requires more energy than fats or carbs, meaning your body naturally burns more calories processing it.
   

Easy Ways to Add Protein to Every Meal

Adding protein to your meals doesn’t need to be complicated. Here are simple ideas to get you started:

• Breakfast: Start your day strong with protein-packed options like eggs, Greek yogurt, cottage cheese, or nut butter on whole-grain toast. A smoothie with a scoop of protein powder, spinach, and berries can also work wonders.

• Lunch: Add grilled chicken, canned tuna, or chickpeas to salads and wraps. Quinoa, a high-protein grain, can also be a great base for bowls.

• Dinner: Include lean proteins like fish, chicken, turkey, or tofu alongside vegetables and whole grains. Lentils, beans, and legumes are excellent plant-based options.

• Snacks: Swap chips and cookies for healthier protein-based snacks like hard-boiled eggs, almonds, protein bars (with natural ingredients), or plain yogurt with a drizzle of honey.

How Much Protein Do You Need?

The amount of protein you need depends on your activity level, age, and goals. A general guideline is to aim for about 0.8 to 1 gram of protein per kilogram of body weight per day. For someone who’s more active, closer to 1.2 to 2 grams per kilogram may be ideal.

An easy approach is to make sure each meal includes a palm-sized portion of protein (around 20-30 grams).

Sample Day of Protein-Focused Eating

Here’s what a protein-rich day might look like:

• Breakfast: Scrambled eggs with spinach and whole-grain toast.

• Lunch: Grilled chicken salad with mixed greens, quinoa, and olive oil dressing.

• Snack: Greek yogurt with a handful of berries and nuts.

• Dinner: Baked salmon with roasted vegetables and a side of brown rice.

This approach keeps you nourished, full, and energized while supporting muscle health and metabolism.

Additional FREE Resources

Your Contribution Matters!

When you participate, you’re not just showing up for yourself; you’re becoming a source of strength and encouragement for everyone in the group. Every message, every thought, every question adds value, creating a ripple effect that brings us closer as a community. Sometimes, a simple “You’ve got this” or sharing a small personal win can be the exact encouragement someone else needs to keep going.

Think of this group as a light where each person’s involvement brightens the path for others who may feel lost or discouraged. Imagine knowing you’re part of a community that believes in you, celebrates with you, and prays for your success. So let’s show up for each other as brothers and sisters in faith, lifting one another up every step of the way, inshaAllah!

Don't forget to invite your friends and family, so they can also benefit along side you, inshaAllah!

Discover How to Achieve a Healthier Body and a Closer Connection to Allah in 30 Days!

Do You Want To...

✅ Get in shape and finally achieve your health goals?
✅ Strengthen your faith and build a closer connection with Allah (SWT)
✅ Develop consistency in both physical fitness and spiritual practices?
✅ Boost your energy levels and feel more confident in your daily life?

But You Don't Want To...

❌ Struggle alone with motivation and staying consistent.
❌ Get overwhelmed by all the conflicting information on fitness and spirituality.
❌Keep starting over again after failed attempts to change your habits.

And You Don't Know How To...

❓ Build a routine that includes fitness, nutrition, and spiritual improvement.
❓ What structured plan to follow that fits your lifestyle.
❓ Where to turn for guidance that helps you stay on track without burning out.